Sunday June 4 2017

-Warm Up-

 

2 rounds

 

12 walking lunges

4 Kb Press each side

:20 handstand/plank hold

8 shoulder openers

4 strict pull-ups / ring rows

 

-Strength-

 

Floor Press

 

12-12-12-12-12-12

 

Bent Over Row (supinated grip)

 

8-8-8-8-8-8

 

Rest as needed between sets

 

 

-WOD-

 

5 RFT

 

10/8 cals bike

10 overhead squats

Continue Reading Sunday June 4 2017

Saturday June 3 2017

-Warm Up-

 

3 rounds

 

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

5 tall cleans empty barbell

:20 table top

 

-Strength-

 

Mini "DT" complex

 

3 Deadlifts

2 Hang Squat Cleans

1 Jerk

 

 

-WOD-

 

Partner WOD

 

AmRaP 9

 

Alt rounds

 

6 ground to overhead

8 box jump overs

 

 

Rest 2 minutes

 

 

AmRaP 9

 

Alt rounds with partner

 

8 pistols

12 KB swings

1 rope climb

Continue Reading Saturday June 3 2017